Chickpeas: Nutrition, Recipes, and Why They’re a Staple in Indian Kitchens

When you think of Indian food, you probably think of chickpeas, a versatile legume known in India as chana, used in everything from spicy curries to crispy snacks. Also known as garbanzo beans, they’re one of the most common protein sources in Indian households—cheap, filling, and packed with fiber and iron. Whether you’ve had them in a rich chole curry or as crunchy bhuna chana on the street, chickpeas are never an afterthought. They’re the backbone of meals that feed families every day.

Chickpeas aren’t just about taste—they’re a nutritional powerhouse. A single cup gives you nearly 15 grams of protein and 12 grams of fiber, making them ideal for vegetarians and anyone looking to eat more plant-based meals. Unlike many legumes, they hold their shape well when cooked, which is why they’re perfect for slow-simmered curries or dry roasted snacks. In India, you’ll find them cooked with cumin, turmeric, and amchur, or tossed with onions, tomatoes, and lemon juice for a quick salad. They’re also ground into flour—besan—to make everything from fritters to sweets.

What makes chickpeas even more valuable in Indian cooking is how they connect to other everyday ingredients. chana masala, a tangy, spicy chickpea curry, is often paired with bhatura, a deep-fried bread that’s fluffy and soft. This combo, known as chole bhature, is so popular it’s been called the best vegetarian dish in India. Meanwhile, roasted chickpeas—called bhuna chana—are a go-to snack for people on the move, eaten plain or with chaat masala. Even the water from cooking chickpeas, called aquafaba, gets used as an egg substitute in vegan desserts.

And it’s not just about the chickpea itself—it’s how it fits into a bigger picture. Indian cooks know how to make the most of every ingredient. Leftover chickpeas become tomorrow’s salad. Soaked overnight, they turn into sprouts for breakfast. Ground into flour, they thicken gravies or bind snacks. No part goes to waste. That’s why you’ll find chickpeas in nearly every region—from the Punjabi kitchens where they’re cooked with ghee and cream, to the South Indian homes where they’re added to sambar or turned into dosa batter.

What you’ll find in the posts below isn’t just recipes. It’s the real, everyday use of chickpeas in Indian homes. You’ll see how they’re cooked, stored, spiced, and served—with tips that actually work. Whether you’re new to Indian food or you’ve been making chana masala for years, there’s something here that’ll make your next meal better.